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STRENGTH: Strict Press

5 x 5 @ 65%

Then, 2 Rounds for quality -

10 Side Lunges

10 Mountain Climbers

Finish with Speed Ladder drills


1000m Row

10 Suicide Sprints

40 Ring Rows

Spirit of the WOD - Prepare your body and mind for the Oepn workout tomorrow. If working out tomorrow, use today to make your body feel better! Otherwise, push all three movements.

***404 FOUNDATIONS CLASS @ 8:30PM***

5 Rounds for time -

5 Muscle-Ups (or Dips)

15 Wall Balls

20 Abmat Sit-Ups

SKILL: Pistols

8 Minute EMOM

5-10 Pistols*

*Modify by performing 5-10 Pistols to a box, or performing banded pistols

WOD: 5 Rounds for time - 

5 Front Squats (185/135)

10 GHD Sit-Ups

200m Run

*Rest 1 Minute between rounds

Spirit of the WOD - Choose a Front Squat weight which is challenging, yet allows for each round to be completed unbroken. The GHDs and Run should be a maximum effort, given the rest period.

AFTER PARTY: Calf Rollout and Seal Stretch

***404 MISSFITS @ 10AM***

3 Rounds -

1 Minute at each of the following stations:

Calorie Row

Front Squats (55#)

Knees to Elbow

Box Jumps (20")

Kettlebell Push Press (20#)


***404 ENDURANCE WOD @ 6:30PM***

6 x 30 Seconds Airdyne Sprints

*Rest 3 Minutes between efforts

Then, Run 2400m or Row 3000m 


5 x 3 Strict Cleans

5 x 3 Muscle Cleans

Then, work up to a heavy Power Clean from an elevated surface

Finish with 5 x 1 Power Cleans @ 75%+

SKILL: Handstand Push-Ups

8 Minute EMOM

3-8 HSPU's*

*Modify with 3-8 Seated Dumbbell Presses

WOD: "Jack"

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

20 Minute AMRAP

10 Push Press (115/75)

10 Kettlebell Swings (55/35)

10 Box Jumps (24/20)

Spirit of the WOD - Given the time domain, plan to make transition time consistent, yet measured between movements. Ensure that at least the in the first 4-6 rounds, every movement can be performed unbroken. 

AFTER PARTY: Barbell Leg Rollout

***404 FOUNDATIONS CLASS @ 8:30PM***

3, 3, 6, 6, 9, 9, etc. of the following - 

Kettlebell Swings 

Handstand Push-Ups

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